If you know anyone who has embraced yoga as part of their exercise regimen, chances are they rave about it. Let’s start at the beginning. What is yoga? It is a spiritual practice with a very rich history dating back more than 5,000 years. Yoga is a pathway for achieving a spiritual connection with our expansive universe. Practicing yoga is a pursuit of a greater understanding or enlightenment about human existence within the universe. There are four main paths of yoga-Hatha Yoga, Raja Yoga, Jnana Yoga and Bhakti Yoga. The path of yoga  most known and practiced in the west is Hatha Yoga. The focus of this article will be on Hatha Yoga.

Hatha Yoga emphasizes the aim of connecting mind, body and spirit and uses four basic techniques-1) asanas-Yoga Postures 2) pranayama-Yoga Breathing 3) Mudra-body gestures and 4) shatkarma-internal cleansing. Hatha Yoga focuses on the achievement of a body transformation using the power of a life energy force called prana. This physical transformation provides  a foundation and preparation for the achievement of  meditation and enlightenment within the yoga path of Raja Yoga. In the practice of yoga, one is believed to be better able to advance to the Raja Yoga path and achieve a state of  self-control and discipline if one can use the power of physical energy.

The practice of Hatha Yoga involves many poses in which a key element is breathing technique. It is very important to breathe through your nose and deep into your abdomen. The breathing technique used most often  is one in which you breathe through your nose into your lower abdomen below your belly button and then continue to inhale into your upper abdomen and lastly into your lower throat. You then exhale through your nose from your lower throat to your lower abdomen. This breathing is called Dirga Pranayama. When you first initiate your Yoga lessons, you may want to use your hand to guide you in your breathing placing your hand over your abdomen and chest to help guide your breathing.

The postures practiced in hatha yoga should be done with proper breathing technique such as Dirga Pranayama described above. You should hold a steady and relaxed but firm pose as long as possible without experiencing pain.  Stretches can vary from completely relaxed lying flat poses to very challenging posses for stretching.  Each yoga session should conclude with resting and relaxing your body 5-15 minutes.

There are many benefits to yoga including improved flexibility, improved strength-lower and upper body , improved balance , improved posture and stress relief. Yoga has also been found to contribute to weight loss. Additionally,  the improved  flexibility gained from yoga can help prevent an injury.  Also, a small study reported in Diabetes Forecast found that participants who perform what is described as mild  yoga for a period of three months, had better glucose control as indicated by lower A1C levels in the group that performed the yoga.  The many benefits gained from practicing yoga make it a valuable part of an exercise regimen. You can find yoga group classes  in yoga studios, wellness centers and many health and fitness clubs.

References:

www.yogabasics.com

www.webmd.com/balance/the-health-benefits-of-yoga

www.mayoclinic.com/health/yoga/CM00004

“Gentle Yoga,” Diabetes Forecast, Pg 24, December 2011